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Moving on from the intermediate exercises, our medicine balls abdominals program is for the advanced user. This is an advanced exercise, so make sure you’re very familiar with the ball before trying this move.

As you squeeze your shoulder blades together, pull the elbows down and back. Perform each exercise as shown, completely sets of reps.

Medicine Ball Workouts – Download Free EBooks

Relax your head and neck down bal, bend forward, walking your hands forward as far as you can. Clasp your hands together and place them on the ball in front of you as you sit on your knees.

Lying Hamstring and Glute Medicine ball core exercises pdf download. Exhale as you lift your legs and inhale as you lower your legs. There was an error submitting your subscription. Lie at the edge of your mat, placing your heels on top of the stability ball and your arms at your side.

Squeeze the ball and try to keep it lifted in line with the chest or shoulders. To make it advanced, bridge the hips up and keep them lifted as you roll the ball in and out. Squat Throws Medicine ball squat throws are similar to wall balls, but you can do them without a wall. Stand with your feet about hip-width apart. Catch it and immediately get back into your starting position and repeat.

I especially enjoy being able to switch over to the printable version. Pick up the medicine ball, lift it overhead and slam it on the ground as hard as you possibly can. Get into a pushup position with the feet on either side of the ball. Holding your body in a straight line with abs pulled in, slowly rotate the ball to the right while trying to keep your shoulders level, medicine ball core exercises pdf download to the left.

We recommend that you watch the video and read its supporting text before trying this abbreviated version. Exhale as you pushup and inhale as you lower down. Here are 7 of our favorite exercises you can do with a medicine ball: Medicine ball core exercises pdf download abs feel it though for a few days Report Inappropriate Comment.

Ab exercises cont.

Email Exists An account with the email address already exists. The link is only good for 24 hours. Search services, conditions, treatments Not only will you strengthen the core, you’ll improve your balance and coordination.

As you stand up, extend the arms and throw the ball medicine ball core exercises pdf download in the air. Relax through your shoulders and neck. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Equipment Needed An exercise ball, a mat, and a light-medium medicine ball core exercises pdf download ball suggested weight: Sit down and hold the medicine ball in your hands. Straighten the arms and take the ball straight back behind you, parallel to the floor.

Kersten Kimura March 15, at 4: Pass small ball under both legs for 30 seconds each direction. Alternate sides for 30 – 45 seconds. Get exerclses free ebook instantly.

Exhale as you roll the ball in and medicine ball core exercises pdf download as you push the ball out. I do use a 25lb kettlebell when I do those workouts if that makes a difference. With hands behind the head or back, slowly roll down the ball.

Looking forward to trying these exercises. Avoid this move if you have back problems. Sit on the ball with the abs engaged, back straight, feet flat on the floor. So far that is the only workout I use equipment for on the 12 Minute Athlete app.

Terms and Conditions and Privacy Policy last updated on October 25, When I don’t feel like working out that’s when I know I need something new.